“The Group” it’s the people you let see you going through physical pain and struggle probably about 3-5 times per week. Whether it’s your box, weightlifting club, or neighborhood walking group, these are a group of people who get to see a different side of you. Usually all you know about these people is how hard they train. What makes groups like these so effective? Why don’t people just train on their own, group work sucks, doesn’t it? This is a different kind of group, one that drives you in a way like none other can. One of the biggest driving factors in a group atmosphere at least at first is this idea of not being last. Nobody likes being last, the weakest, the worst at something. Whether it was at your first job, the first time you played any sport, the first time you decided to work out, everyone...Read more

Cycle 2 – Week 1 – Session 4 Intensity – 80% A.) Sots Press – 3×5 Split Jerks – 5×2 Bar work – 30 reps   B.) Clean – high pull + Pos 1 pause to full clean   Max Effort Broad Jumps – 10   GM’s – 4×7   C.) Planks – 2 min. Mobility – 10 min Extra – Shoulders   Link of the day: http://www.waxmansgym.com/index.php/research-libraryRead more

November is here again and we find ourselves upon the time of our annual in-house competition The Turkey Throwdown! This is a very exciting time for those who have competed in this CFP community only competition before. But what about those who have never thought about their workout as a competition let alone want to sign up to compete against other athletes? Why would they want to participate, or even attend the event? What IS a throwdown? The Turkey Throwdown is Crossfit Progression’s annual in-house team competition. There are approximately 10 teams that sign up and compete to win some lager beers, maybe a frozen turkey and bragging rights of 1st place winners of the Turkey Throwdown of the year. These teams do four to five different workouts while being judged (by our coaches) for movement accuracy, count of reps and time of completion. Scores from each team for each...Read more

Announcements 10% OFF!!!   For the month of November all SFH Fish Oil is 10% off.  Our next pre-order will be going out November 25th!  There will be no regular classes this Saturday due to the Turkey Throwdown starting at 9am – 3pm (tentative)  Save the Date!  The next Family Friends Day is December 4th for all classes!    Fitness – Performance – Sport  A.  3 Sets NFT 10 – 12 x Box Jump w/Step down 10 – 12 x Bar Taps 10 – 12 x (R/L) Back Rack Lunges (From the Ground)  B.  3 Rounds  2 Min Max Calorie Row  1 Min Max Sit-ups  2 Min Rest  B.  SPORT  5K Row  -Post results under comments    Read more

Cycle 2 – Week 1 – Session 2 Program intensity – 80% A.) Sots Press – 3×5 Snatch Balance – 5×2 Bar work – 30 reps B.) Snatch – high pull + Pos 1 pause+ lift 7-10 reps – target 80% FS – 4×3 – w/ pause on 1st rep GM’s – 4×7 C.) Hollow Rocks – 30 Mobility – 10 min. Extra – Tricep/bicep Thoughts for the day:  The most successful people usually have the most Grit. Never give up, Never surrender!Read more